A Girlfriend's Guide To Powerlifting

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A Girlfriend’s Guide To Powerlifting: Beginners Guide CARBOHYDRATES carbohydrates FATS fats PROTEINS proteins 9
x Misconception: Heavy squats bad for knees? Deep Squats are Perfectly Safe: Squats are a big part of powerlifting and there are specific rules that govern how they must be performed. The lifter “must bend the knees and lower the body, until the top surface of the legs at the hip-joint is lower than the top of the knees”, meaning that a competitive powerlifter has little choice but to train using deep-squats. It’s a common concern amongst gym-goers that deep-squats are bad for the knees, with people often suggesting that they place excessive force through the joint which increases risk of injury and long-term wear and tear. Whilst it’s true that the knee experiences the highest forces during the deepest part of the squat, research suggests that as long as they are performed with care, good-technique and the lifter has no previous injuries, deep-squats are perfectly fine (Escamilla et al, 1998. Hartmann et al, 2013). So, where’s the evidence? One of the main ways researchers measure the forces going through the knee is to look at ‘Patellofemoral Compressive Forces’, which is essentially the force that the knee-cap is pulled into the knee-joint by the muscles during the squat (Insert Picture). Nisell & Ekholm (1986) calculated these forces at the knee in a study looking at male powerlifters during several 250kg squats and did observe that forces increase as squats became deeper, reaching ~6750N in the full-squat compared to ~5000N in the quarter squat. But does this not mean deep-squats are bad? Not really… “not NOT really” REALLY 10
Page 1 and 2: x 25 25 A Girlfriend’s guide to p
Page 3 and 4: Contents About Our Writers ........
Page 5 and 6: About Powerlifting A Quick history
Page 7 and 8: Making sense of Nutrition DISCLAIME
Page 9: Making Sense of Nutrition: Shona Hu
Page 13 and 14: training programmes General & Usefu
Page 15 and 16: Training Programmes: Deanna Gerdesm
Page 17 and 18: 3 Tips on How To Find a Coach The o
Page 19 and 20: How to find a coach: Renee Garcia 3

A Girlfriend's Guide To Powerlifting

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